13
Oct
Thursday 10/14/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
P1 plays the Fish Game
P2 performs 4 min. AMRAP
6 DB Bridge-ups
6 DB Sit-ups
6 DB Windmills
6 DB Trunk Twists
Switch
Project Explosive Power Session #6
5×3 Temp Bench Press (3010 temp)
Set 1 is performed with an empty Barbell. For Sets 2-5, athletes should look to increase load.
Workout Prep
Warm-up (No Measure)
Review and Prep the Bar Muscle-up
100-m Row
2 TGUs
10 Heel Taps
3 sets
RX: Metcon (AMRAP – Rounds and Reps)
1k Row
30 Parallette Heel Taps
15 Turkish Get-ups (40/25 lb.)
With the remaining time in 15 min., perform AMRAP Bar Muscle-ups
FIT: Metcon (AMRAP – Rounds and Reps)
1k Row
30 Parallette Heel Taps
15 Alt. Turkish Get-ups
With the remaining time in 15 min., perform AMRAP Jumping Chest-to-bar Pull-ups